There’s a saying flowing around that states, “If you’re not peeing a lot, you’re not drinking enough water.” While this statement might not be completely accurate, it does act as a good reminder to drink more water.

Dehydration occurs when your body loses more fluids than is replenished. This can happen in many ways, such as sweating during exercise or simply being in hot climates. Other causes include diarrhea, vomiting, fever, and urination.

To prevent dehydration, monitor your fluid intake. Avoid alcohol or drinks with caffeine, like colas, tea, and coffee. Drink clear liquids (water, broth, or sports drinks). A prevailing tip is to drink eight cups of H20 daily, but that amount varies depending on your body type, where you live, and how active you are. The rule of thumb is that you should drink enough fluid so that you seldom feel thirsty and produce at least 1.5 liters of colorless or light yellow urine a day.

*This information is for reference only. For more detailed information regarding symptoms and prevention, seek professional medical advice.

Mild to Moderate Dehydration Symptoms
– Dizziness Lightheadedness
– Drowsy or fatigued
– Headache
– Few or no tears
– when crying
– Thirst
– Dry, sticky mouth
– Dry skin
– Decreased urination
– Constipation

– 75% of Americans are chronically dehydrated
– Lack of water is the No. 1 trigger of daytime fatigue
– 37 percent of Americans mistake thirst for hunger
– Skip the old “eight cups of water per day” rule. Research now indicates that in most cases healthy adults can use thirst to determine their fluid intake needs.

Severe Dehydration Symptoms
– Irritability or confusion
– Fever
– Delirium or unconsciousness
– Sunken eyes
– No tears when crying
– Extreme thirst
– Dry mouth and mucous membranes
– Shriveled and dry skin
– Low blood pressure
– Rapid heartbeat
– Rapid breathing
– Little or no urination
– Darker than normal urine

Danger! Seek Medical Attention If:
– Irritable or disoriented and much sleepier or less active than usual
– Can’t keep down fluids
– Severe diarrhea, with or without vomiting or fever
– Bloody or black stool
– Moderate diarrhea for 24 hours or more


Centers for Disease Control and Prevention

State of Idaho Panhandle Health District

Mayo Clinic

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